Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal VS Cereals ready-to-eat, QUAKER, Cap

Weight per 500 calories

• Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal: 134g
• Cereals ready-to-eat, QUAKER, Cap: 127g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal or Cereals ready-to-eat, QUAKER, Cap?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	9%	9%	82%
Cereals ready-to-eat, QUAKER, Cap	5%	9%	86%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	Cereals ready-to-eat, QUAKER, Cap	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	5.2% 5.05g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	9.06% 2.9g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.3% 106g	85% 110g	130g per day for Men 19-50 years
Sugars	46% 33.4g	77% 56g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	22.2% 8.45g	8.66% 3.3g	38g per day for Men 19-50 years
Protein	22% 12.3g	10.4% 5.82g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	Cereals ready-to-eat, QUAKER, Cap	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	190% 2.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	157% 2.05mg	198% 2.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	190% 30.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	233% 3.03mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	481% 1925μg	428% 1713μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.56% 0.51mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5% 0.75mg	5.3% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	Cereals ready-to-eat, QUAKER, Cap	Recommended Dietary Allowance
Calcium	46.8% 468mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	NA	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	481% 38.5mg	341% 27.3mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	NA	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	74.5% 521mg	30.7% 215mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	7.04% 239mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	42.6% 639mg	53.8% 806mg	1500mg per day for Men 19-50 years
Zinc	164% 18mg	207% 22.8mg	11mg per day for Men 19-50 years
Water	0.16% 5.76g	0.086% 3.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal vs Cereals ready-to-eat, QUAKER, Cap:

• Cereals ready-to-eat, QUAKER, Cap contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.3 times more Vitamin B6 than Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal.
• Both Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal and Cereals ready-to-eat, QUAKER, Cap have similar amounts of Vitamin B9 and Vitamin E per 500 kcal.
• Both Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal as well as Cereals ready-to-eat, QUAKER, Cap have insufficient amounts of Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal vs Cereals ready-to-eat, QUAKER, Cap:

• Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal have 33.6 times more Calcium, 1.4 times more Iron, 1.7 times more Magnesium, 2.4 times more Phosphorus and 1.5 times more Potassium than Cereals ready-to-eat, QUAKER, Cap.
• While Cereals ready-to-eat, QUAKER, Cap contain 1.3 times more Sodium and 1.3 times more Zinc than Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal have 2.6 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, QUAKER, Cap.
• While Cereals ready-to-eat, QUAKER, Cap contain 2.8 times more Saturated Fat and 1.7 times more Sugars than Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal.
• Both Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal and Cereals ready-to-eat, QUAKER, Cap have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal as well as Cereals ready-to-eat, QUAKER, Cap have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.